Pioppi diet
based on 2 reviews
Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The Pioppi Diet was created by Aseem Malhotra (a cardiologist) and Donal O'Neill. The diet is based on the Mediterranean eating pattern of the inhabitants of the village Pioppi, Italy.
Malhotra describes in the book why he recommends the diet, followed by a 21-day plan to adopt a healthier lifestyle.
On the homepage you can compare this diet with other diets.
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Malhotra and O' Neill state that the diet helps to prevent (or reduce the symptoms of) cardiovascular disease, type 2 diabetes, hyperinsulinemia and metabolic syndrome.
Note: If you have one or more of these conditions, do not start this diet without first consulting a dietician or doctor.
The diet is a so called 'low carb, high fat' diet. In contains few carbohydrates, but a lot of fats. Products with lots of carbohydrates, like pasta, bread and rice, do not fit in this diet. Products with lots of fats, both saturated or unsaturated, are ok.
The Pioppi diet contains aspects of the Mediterranean diet. Think of products like olive oil, cheese and meat/fish. In other respects, the Pioppi diet is not at all similar to the Mediterranean diet, because carbohydrates and grain products are avoided in the Pioppi diet, while the Mediterranean diet is rich in carbohydrates and cereals.
Read more about the Mediterranean diet here.
Besides carbohydrates and cereal products, sweet products like soft drinks and sweets are not recommended as well. Products with more than 3 ingredients are not recommended as well.
The diet contains many eggs (at least 10 eggs per week) and is high in fatty fish, meats and fibre-rich vegetables. The diet also contains many 'full' products, such as Greek yoghurt, butter and cheese. It is also recommended that you drink 1 glass of red wine per day.
According to the authors, some types of fruits contain too much sugar. These types of fruit are therefore not be included in the diet. Think of exotic fruits like kiwi, melon and mango.
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The authors of the Pioppi Diet recommend 24 hours of fasting every week. This means that you do not eat anything for 24 hours.
Read more about intermittent fasting here.
Malhorta states that it is important to sleep at least 7 hours per day and to mindfully breathe in and out for a few minutes several times a day.
At least 2 hours before going to sleep you should also stop looking at screens (you’re your telephone, laptop or TV).
Malhorta recommends eating three times a day (so no snacks) and that you eat together, for example with family or friends. The authors of the book state that it is important to spend enough time with friends and family.
The diet should include at least half an hour of exercise daily. Additionally, it is advised not to sit longer than 45 minutes in a row and to go outside a lot.
For sports, Malhotra recommends intensive training, where you train relatively hard/strong in a short period of time.
Consult your doctor or dietician before starting this (or any) diet, especially if you have diabetes, hyperinsulinemia, metabolic syndrome or cardiovascular disease.
You can buy the Pioppi diet book to find more information on this diet. There is also an accompanying cookbook.
An example of a diet that looks at the eating style of people from specific villages/areas is the Blue Zones method.
Another diet with few carbohydrates and a lot of fats is the Keto diet. Furthermore, the diet has aspects of the Mediterranean diet and intermittent fasting.
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Exercise for at least half an hour every day. Preferably half an hour of high-intensity training (or more).
The Pioppi diet where this comes from in Italy is a lifestyle. The importance of daily exercise, good sleep and relaxation, and enjoying meals together are named. This part makes me happy as a dietitian. The dietary recommendations are a different story, many full-fat (saturated fat = wrong fat rich) products are advised such as coconut oil and cheese. Cereal products are also heavily restricted, which can lead to deficiencies if you don't replace this properly. Some fruits are also sadly omitted. However, the use of lots of vegetables, olive oil, oily fish and nuts is fine. Overall, there are good aspects to it, but I would rather choose the Mediterranean diet if you want to eat healthier.
The Pioppi diet is a very low-carb, high-fat diet. The book recommends avoiding all grain products. As a result, there is a high risk of deficiencies of B vitamins and dietary fibre. A lot of coconut oil and butter is also advised. These products contain a lot of saturated fat, which raises LDL cholesterol. This is not good for blood vessels. However, the book does recommend choosing vegetables, fruits, unsalted nuts and drinking mainly water. It also recommends avoiding products with added sugars. This does fit with a healthy diet.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.